Noticed a small (5%) increase in strength, plus greater endurance in the sense that I could probably get an extra rep or two, and/or an extra set of one of my core exercises. Most surprising is that my level of soreness after a hard leg workout (for example) is much lower -- what might have taken three days of soreness is now only one. So overall I've been very happy with this product. No drastic changes in my body in terms of bodybuilding however, mostly just small improvements in my output in the gym. My dosing is one serving (2 scoops) morning and evening.